Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, cooked with water, with salt VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	18% 520kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	92% 120g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	3.72% 2.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	2.63% 1g	44.7% 17g	38g per day for Men 19-50 years
Protein	16% 9g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 716μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	495% 39.6mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	252% 5.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.6% 875g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Cooked Oats with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF RICE, cooked with water, with salt versus 1 kg of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt vs Cooked Oats with Salt:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 4.6 times more Vitamin B3 and 5.4 times more Vitamin B6 than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 4.1 times more Vitamin B5 than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cooked Oats with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B5
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, cooked with water, with salt vs Cooked Oats with Salt:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 4.4 times more Iron and 2.4 times more Sodium than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 2.2 times more Copper, 9 times more Magnesium, 4 times more Manganese, 4.5 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Selenium and 6.3 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cooked Oats with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Regular Oats with salt contains 1.4 times more Energy, 24.6 times more Omega 6, 17 times more Fiber and 2.8 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in one kilogram.